OLY Work + Metcon

BB Gymnastics
Snatch - Heavy but perfect double from low blocks (just below knee)
40
50
60
70
75x(1)
77.5x(1)
77.5x(1)

Clean + Clean + Jerk - Work to top set from low blocks (just above knee)
60
70
80
90
100
105

Front Squat - Establish 1rm
60
80
100
110
120
125x
125
127.5
130x

Conditioning
AMRAP 10 minutes:
15 Overhead sit ups - 20kg
10 Chest to bar pull ups
5 Power cleans - 85kg

3+28 Rxd

EMOTM OLY Lifts & Bar Muscle Up Chipper

BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses

Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses

Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters

12:48 Rxd

Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.

Back Squats & Body Weight AMRAP

Strength
Back Squat - Establish 5rm
60
80
100
120
135 PB

Back Squat 1-1-1-1-1 -3 second pause in the hole
100
110
120
122.5
125

Conditioning
AMRAP 14 minutes
10 Rings dips
20 Over box jumps - 24"

9+9

First 3 rounds of ring dips unbroken.

Strength
a) 3x5 Close grip bench press
70
70
70

b) 3x5 Stict pull ups
15
15
15

OLY Total + LTQ 3

BB Gymnastics
Under competion rules, 3 attempts at each lift.
Snatch
85kg PB
87.5xx

Clean & Jerk
110
115
117.5kg PB

Total - 202.5kg PB

Conditioning
London Throwdown Qualifier 3
In any order/break down complete
75 Thrusters - 35kg
75 Bar hop burpees
75 Pull ups

13:40 Rxd PB

25 second PB from last year.

Good couple of days training

Friday 23rd

BB Gymnastics
Power Snatch + Hang Snatch - 15 minutes to establish max
50
60
70
75
81 PB power snatch and PB hang snatch
82.5x PB power snatch failed hang snatch

Ran out of time to have another shot at 82.5kg, tied my squat snatch with the power snatch PB.

Power Clean + Hang Clean + Jerk - 15 minutes to establish max
60
70
80
90
100
105 PB power clean
110x

Just rode the clean down a little to much, ran out of time to have another shot. Think i can make it next time.

Front Squat - 2RM
60
80
100
110
122.5 PB

Conditioning
2 Rounds for time:
35 Burpees
15 Power cleans - 60kg

7:05 Rxd

Saturday 24th

Conditioning
3 Rounds for time:
10 HSPU
10 Front squats - 85kg

5:48 Rxd

 

Strength

3 sets

a) 12 Xiajouns - 30kg

b) 12 Strict pull ups

 

Rest Day

30:00 Row - damper setting 1, feet unstrapped

6313m

Push Press & Triplet

StrengthPush Press - 8x3, every 2 minutes
60
65
67.5
70
72.5
75
77.5
80

Conditioning
3 rounds
Run 800m
15 DB thrusters - 20kg
21 Pull ups
rest 1 min

Rnd 1 - 4:44, unbroken
Rnd 2 - 6:04, thrusters 13-2, pull ups 12-6-3
Rnd 3 - 7:26, thrusters 12-4, pull ups unbroken

Midline
Complete 50 GHD sit ups